WODconnect

Just what the doctor Rx'd Workouts

Need a training program?

We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!

Training programs

  • Omatoimi ekstra Workout

    Cool down
    2:00 upperback rolling
    1:00 lat smash (R/L)
    2:00 wall pec strech (R/L)
    1:00 cobra to downdog pose

  • LEPOPÄIVÄ Workout

    Restday - What did you do? :)

  • Workout of the day Workout

    Warm up
    1 round of todays workout movements

    Workout
    3 rounds for quality
    10-15 weighted single leg RDL (R/L)
    10-15 banded single leg hip bridge (R/L)
    10-15 single leg calf raises (R/L)

    3 rounds for quality
    10-15 single arm upright row (R/L)
    10-15 single arm db bench press (R/L)
    Quality set of strict chin ups (Goal is 8-12 reps)

    3 rounds for quality
    10-15 windmills (R/L)
    20 deadbugs
    :45-60 side plank (R/L)

    Goal is to do quality and body control&coordination work. Some important accessory movements do be done. Have Fun and Take it Easy!

  • Sunnuntai 24.5. Workout

    3 rounds
    5 min Jog
    5 min Row
    5 min:
    80m Farmers carry
    40m lunge
    20 Plate ground to overhead 10/5kg

    Rpe 3

  • 16.3.2020 Home Workout Workout

    Warm Up:

    Walk or Jog 15 minutes.
    ...then
    4 x 10s Chest stretch (L&R)
    1:00 + 1:00 Coach Stretch (L+R)
    1:00 + 1:00 Single leg forward fold (L+R)

  • CFPORVOO WOD 28.5.2020 Workout

    6 min AMRAP
    10 cal AB
    10 sit ups
    1 min rest
    6 min AMRAP
    30DUs
    10 cal row

  • WOD Workout

    21-15-9
    Push Jerk 60/40kg
    Wall Ball @9/6kg
    Timecap: 10mins
    - use heavier weight than usual for jerk

  • Friday 22nd May 2020 Workout

    Mobility

    Shoulder Focus Week!

    Positional training for CARs but also working on developing the rotational capacity of the shoulder! Perform these like your arm is moving through cement!

    1min work | 1min rest (each arm) x 3rounds

    No Equipment Ninjas

    Pull-up: 8×2
    HSPU: 8×3
    Pistol: 8×4

    Single Arm Samurai

    4 Rounds Ladder

    1-4 RDL + sa

    Deadstop swing

    *repeat on opposite arm (90sec rest between sets)

    Full Kit Wankers

    Build up to a 9RM sumo deadlift

    rest up to 2 minutes
    then complete

    4 sets of 3 reps at this weight
    10-30 sec rest in between

    WOD

    "Fat Amy"

    For Time
    50 Air Squats
    10 Burpees
    40 Sit-Ups
    10 Burpees
    30 Lunges (alternating legs)
    10 Burpees
    20 Kettlebell Swings (1.5/1 pood)
    10 Burpees
    10 meter Bear Crawl
    10 Burpees
    20 Kettlebell Swings (1.5/1 pood)
    10 Burpees
    30 Lunges (alternating legs)
    10 Burpees
    40 Sit-Ups
    10 Burpees
    50 Air Squats

    Beach body WOD

    30 sec side plank
    10 side plank rotations left
    30 sec plank
    10 side plank rotations right

    3 rounds

  • CFPORVOO WOD 22.5.2020 Workout

    4 rounds
    8 OHS 50/35kg
    8 windshield wipers
    80 DU

  • PARIWOD: ”Jenkins” Workout

    40min amrap (parin kanssa):

    • 50 burpee
    • 400m juoksu
    • 50 swingi(amer.)(N 16kg / M 24kg)
    • 400m juoksu
    • 50 leuanveto
    • 400m juoksu
    • 50 etunojapunnerrus
    • 400m juoksu

    Juoksut yhdessä. Muut toistot voi pilkkoa ja jakaa parhaaksi katsomallaan tavalla.